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The 5 best exercises to increase your biceps

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The 5 best exercises to increase your biceps
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There is a general desire among most men who devote themselves to working their body and it is the gain of muscle mass. Many of you who work for this purpose are used to measuring efficiency and success by the size of the muscle and especially the most desired muscle, the biceps, therefore there is an endless search to locate the best exercises to increase it

, so

The 5 best exercises to increase your biceps

for those who want to increase the size of that area, there are some very specific exercises with which you can get the perfect biceps. It must be said that logically these trainings are less efficient on your own.

First of

all

, there is an enormous plurality of teams and therefore the team you use is going to change your training form and situation. Certain wefts are designed to reduce stress on the rest of the body or to encourage high endurance training. The latter is one of the most essential things, inasmuch as endurance is what you use to push the muscle to the limit

. These

exercises that we present to you are focused on weights, while training with weights requires more form and concentration, making training more powerful.

E

XERCISE 1 – BARBELL CURLThe

standard biceps bar curl is the most complete biceps exercise, regardless of the amount of weight you introduce, your body is going to use each and every one of the muscles of the biceps and certain muscles of the forearm to lift weight

. you must

consider one of the most common failures with this exercise, the balancing must be avoided if you want the training to be efficient. Your goal is to remain motionless, just flexing the arm at the elbow joint, without displacing the upper body. Perform this exercise by keeping a bar with both hands, keep the weight with the palm of the hand face out and let the weight fall. Your elbows should be to the sides glued to the hips and directs the weight face your chin, whenever you lower the arms maintain the tension and lower it little by little, do not rebound!

E

XERCISE TWO – ALTERNATE CURL WITH HANDLESThe

alternate curl with dumbbells is a simple exercise that works like a mixture of hammer curls and standard curls, but instead of doing it in a combined way, it lets you focus the intensity of each bicep separately

.

Start with the arm fully extended, in the initial situation the palm of the hand should be looking at your body and as you go up veer the wrist ending with the hand looking at you.

E

XERCISE three – CURL MARTILLOCWith

the biceps exercises other muscles are also worked, as for example the forearm, but eminently we are focusing on strengthening the muscles that make up the biceps

. the

initial situation is identical to the preceding one, the palms of the hands looking at the body and the elbows as close as possible to the body. The movement of this exercise is the next one, with the hands in initial situation raise your shoulder face without turning the wrists, that is to say the hand always and in every moment must look at your body face. One trick is to meditate on the swinging movement of a hammer, which is precisely why the exercise has achieved this name

. EXERCISE

four ? REMO CON AGARRE SUPINOPrimeramente

holds the bar with the palms of the hands face down (supine grip) more or less taking as reference the width of the shoulders. Then put yourself in a dead weight situation by leaving the bar under your knees and bending your upper body until it is parallel to the ground. While raising the bar concentrate on carrying it to your abdomen, holding your elbows close to your body, lower the bar immediately before touching and repeat the action

. EXERCISE

five ? DOMINADAS CON AGARRE ESTRECHO This

last exercise is one of the most difficult, but only for the fact that you must work with your weight and if you are not used to it may seem impossible, but little by little you will get used to not stop trying this kind of exercises are very complete

. for

this exercise you can use any straight bar that is secured. All you have to do is focus on your biceps. Take the bar with both hands and pull up, holding your legs raised or crossed “better” so that when you go down do not touch the floor. It is essential that the head protrudes over the bar so that your arms are fully flexed. It is essential to hold yourself up and as you don’t drop, control your weight

. these

are the proposed exercises but as we have said previously, these are intended to be included in a general training program. You should never try to work only your biceps, they are only a small part of the primordial sets that make up your body.

T

RAINING TABLE:

B

eginner’s trainingCurl

with bar – two sets of eight

repetitionsAlternate

curl

with dumbbells – two Set of twelve

representativesHammer

curl

– 1 set of ten to twelve

representativesIntermediate trainingCurl

with bar – –

1 set of ten to twelve representatives

;

The 5 best exercises to increase your biceps

three series of eight repetitionsDominated

with narrow grip – two series of failureCurl

of hammer – two series of ten

repetitionsAlternate

curl

with dumbbells – two series of twelve

repetitionsAdvanced TrainingSuperserie

one series of

failureCurl of hammer – two series of ten

repetitionsAlternate

curl

with dumbbells – two series of twelve

repetitionsAdvanced TrainingSuperserie

one

series of failureCurl

of hammer – two series of ten

repetitionsAlternate

curl

with dumbbells

two

series of twelve

repetitionsAdvanced TrainingSuperserie

one series of failureCurl of

failureCurl

– two series of failure of

failureCurl

– two series

of ten

repetitionsAlternate

with dumbbells

two series of

twelve

repetitionsAdvanced TrainingSuperserie

The 5 best exercises to increase your biceps

two

series of failureSuperserie

one series of failureCurl of failureCurl of failure

Alternate curl with dumbbells and Rowing with supine grip – three series of twelve repetitions and three series of eight repetitionsCurl

of hammer – two series of ten repetitionsSuperserie

– Dominadas with narrow grip and curl with bar – three series 10/8/6 repetitionsIf

you finally decide to do other exercises of this muscular group, here we leave you the link where you will be able to find a suitable training for biceps and triceps:

More bicep exercises

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